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Friday, August 18th

August 18, 2017

Rest Day.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

 

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

 

**Friendly Reminder.  As posted on our CrossFit the Ville Schedule page since moving to our East Main location:

OPEN GYM HOURS

(Open Gym when CrossFit classes aren’t in session)

Monday – Friday

7am-12pm, 1pm-4:30pm, 6:30pm-8pm

Saturday

10am-12pm

 **The only exception during class times are working in the open gym area and on the weightlifting platforms.

Thursday, August 17th

August 17, 2017

Skill Practice:  Kipping (Pullups, CTB’s, T2B, K2E, Dips, etc)

then,

“Annie” 

50-40-30-20-10 reps each of:

Double Unders

Situps

rest 1:00, then:

25-20-15-10-5 reps each of:

Burpee Box Jump Overs (24/20)

Back Extensions

For total time.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

 

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

 

**Friendly Reminder.  As posted on our CrossFit the Ville Schedule page since moving to our East Main location:

OPEN GYM HOURS

(Open Gym when CrossFit classes aren’t in session)

Monday – Friday

7am-12pm, 1pm-4:30pm, 6:30pm-8pm

Saturday

10am-12pm

 **The only exception during class times are working in the open gym area and on the weightlifting platforms.

Wednesday, August 16th

August 16, 2017

Deload week starts today

DB Deadlifts 12-12-12@60% 1RM

then,

20:00 AMRAP of:

100ft DB Farmers Walk (60’s/45’s)

15-KB SDHP’s (53/35)

12-Wall Balls (20/14)

9-Box Jumps (24/20)

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

 

**Friendly Reminder.  As posted on our CrossFit the Ville Schedule page since moving to our East Main location:

OPEN GYM HOURS

(Open Gym when CrossFit classes aren’t in session)

Monday – Friday

7am-12pm, 1pm-4:30pm, 6:30pm-8pm

Saturday

10am-12pm

 **The only exception during class times are working in the open gym area and on the weightlifting platforms.

Tuesday, August 15th

August 15, 2017

Full Snatch 5-5-5-5@75% 1RM

then,

3 rounds for time of:

15-Power Snatch (95/65)

15-T2B

400M Run

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

 

**Friendly Reminder.  As posted on our CrossFit the Ville Schedule page since moving to our East Main location:

OPEN GYM HOURS

(Open Gym when CrossFit classes aren’t in session)

Monday – Friday

7am-12pm, 1pm-4:30pm, 6:30pm-8pm

Saturday

10am-12pm

 **The only exception during class times are working in the open gym area and on the weightlifting platforms.

Monday, August 14th

August 14, 2017

Rest Day.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

 

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

Sunday, August 13th

August 12, 2017

Bench Press 8-8-8@75% 1RM

Strict Pullups (weighted if possible)

then,

21-15-9 reps each of:

HSPU’s

GHD Situps

rest 1:00, then

21-15-9 reps each of:

Ring Dips

Pullups

for total time.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com

Saturday, August 12th

August 11, 2017

Back Squat 8-8-8@75% 1RM

Glute Ham Raise 8-8-8

then,

4 Rounds for time of:

100ft Sled Pull (Sled Push at East, sled+135#/90#)

20 Burpees

10 Back Squats (185/125)

 

*There will be no CrossFit Kids today.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come.

*The next Strength Program starts August 26th.  Email Eric for more details: Fallscitystrength@gmail.com